WOD: 3RFT 21 KB Swing (1.5pd/1pd) 21 Ring Dips 21 Sit-ups 5min Rest Tabata Squats

Power cleans and other Olympic-style lifts can offer some athletes performance advantages over more common forms of weight lifting…While Olympic-style lifts have long been employed by traditional power athletes such

Practice your SNATCH! We did a long warm-up then I taught him how to do a snatch for the first time in 20 minutes.  You tell me how it looks

Have you CrossFitted today?  If not, or you know someone who hasn’t, bring them to MCFSA!  We love newbies and will give them a great CrossFit workout!  Let’s change the San

There will be a video up tomorrow on you tube of our new place!  MCFSA has been out fitted and check it out!  Don’t miss out coolest thing since peeing in

Handstand Push-ups (HSPU) are a key component to CrossFit and a great party trick.  It’s a strong measurement of how strong your upper body strength is.  It should be a good goal

One of the signature aspects that CrossFit brings to the table is that of competition.  Competition between you and others and competition against yourself.  That’s where our Board and benchmark WOD’s come into

Such a great class!  Tons of reps, and these boys and lady, did amazing!  Evening classes are turning out to be the place to be!  Way to go Dasha and

Doing lifts is a vital component to CrossFit and getting stronger.  Without them, you limit your chances of getting better at workouts and increasing your weights.  CrossFit uses shoulders in almost